Back pain in people over 60: common causes and how to prevent it without medication

Let’s talk about something that affects thousands of people over 60: back pain.

Every week at my clinics, I meet seniors who tell me the same story: “Álvaro, I wake up stiff. My lower back aches after sitting for a while. I’ve tried painkillers, massages, even yoga — nothing works.”

If that sounds familiar, you’re not alone. Back pain is one of the most common issues among older adults. But here’s the good news: it can be managed and even prevented, without relying on medication or surgery.

In this article, I’ll share what I’ve learned after years of working with seniors from across Europe — especially those who come to the Costa Blanca for relief.

Let’s start with the basics. As we age, our spine goes through natural changes:

But here’s something most people don’t realize: Back pain is not caused by aging alone. It’s often a combination of factors — and many of them are preventable.

In my experience, these are the most common root causes of chronic back pain in seniors:

After retirement, many people slow down. But too much sitting weakens the muscles that support your spine. It also reduces circulation and joint lubrication.

Years of slouching, especially in soft sofas or old armchairs, can compress the lumbar spine and cause muscle tension.

Your core includes your abdominal muscles, deep back muscles, and even your pelvic floor. When these muscles are weak, your spine takes the load — and suffers.

Maybe you had a fall years ago, or a herniated disc that was never fully rehabilitated. These “old ghosts” often come back in our 60s and 70s.

Mental stress can lead to physical pain. When we’re anxious or overwhelmed, we tend to hold tension in our shoulders, neck, and lower back — sometimes for years.

I understand the temptation to take a pill and keep going. But in the long run, these common approaches rarely solve the problem:

At Nordicfysio, we take a comprehensive approach that combines manual therapy, neuro-stimulation, and targeted movement. Here’s why it works:

We use gentle rhythmic mobilizations to decompress the spine, release deep tension, and restore natural movement.

This is a neuro-modulation technique that helps reprogram pain signals in the nervous system — especially effective for chronic pain.

We teach safe, personalized exercises to strengthen your back, hips, and core, so your spine is better supported throughout the day.

You learn to understand your own posture, breathing, and movement patterns. This creates long-term change — not just temporary relief.

Even if you’re not ready to visit the clinic yet, here are 5 simple things you can start doing today:

If you’re spending the winter or living part-time in the Costa Blanca — congratulations, you’ve already made a smart choice.

The warm climate, low humidity, and relaxed lifestyle here create the perfect conditions to recover from chronic pain.

And when you add structured therapy to that? That’s where real transformation happens.

I know how frustrating it can be to live with daily back pain. It can affect your sleep, your mood, your ability to enjoy life with your family.

But I’ve also seen the incredible changes that happen when someone finally gets the right kind of help — not just treatment, but a plan.

At Nordicfysio, we’re here to guide you back to a life without pain.

Click here to book a free evaluation
Or come visit us in Punta Prima or Ciudad Quesada — let’s talk, move, and heal together.

With care,